3 Sets
20 Tall Box Step Up
10 L Seated Dumbell Press + 10 Push Ups on Dumbbells
:10 Dead Hang + 3 Strict Pull Up + :10 Dead Hang
2 Snatch Pull + 2 High Hang Power Snatch + 2 Overhead Squat @ 5/10 RPE
2 Snatch Pull + 2 High Hang Power Snatch + 2 Overhead Squat @ 6/10 RPE
2 Snatch Pull + 2 High Hang Power Snatch + 2 Overhead Squat @ 6/10 RPE
Front Squats
10 Front Squat @ 6/10 RPE
-Then-
Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat
-Then-
10 Front Squat @ 6.5-7/10 RPE
Metcon
AMRAP 30 Minutes
2 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.
*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats
Workout Description Video:
Scaled:
AMRAP 30 Minutes
1.5 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining
3 Strict Chest to Bar Pull Ups
6 Push Ups
9 Air Squats
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